To celebrate World Sleep Day, we’ve teamed up with our Sleep Scientist, Dr. Robin Thorpe who has shared with us his top tips on sleep…
#1 – Aim for some morning sunlight (direct best but next to a bright window also helps) to kickstart circadian rhythm (biological clock) – this stimulates the brain to up-regulate many physiological systems and processes’.
#2 – Feeling sleepy or sluggish? Coffee or tea can be a way to stimulate body and mind via caffeine, however, try to limit intake in the afternoon. A short nap 10-50 min can also be helpful to combat sleepiness and also boost the immune system or make up for lost nocturnal sleep (sleep debt) or even ‘bank’ some sleep.
#3 – Keep active – aerobic or strength based exercise can reduce stress which can help sleep quality and can boost alertness during the day.
#4 – Avoid excessive food and drink close to bedtime.
#5 – Attempt to shut off from the working day – this can be difficult for most of us with work-life balance being more and more tested in recent times. However, an ‘active mind’ or work stress leading into the night can be disruptive for nocturnal sleep quality and duration.
#6 – Design and implement a ‘night time sleep routine’ that works for you, with habits to help you wind down – lower lighting, avoid light emitting devices and focus on calming based activities such as reading. Morning routines get all the hype, but night time routines should equally be as important.
#7 – Keep your sleeping environment cool, dark and uncluttered for a better chance of a good nights sleep.
How’s your sleep been lately? Discover our other COVID_19 related articles to help you through this difficult time.